Seated Palm-Up Wrist Curls / Forearm Curls
How to Do Seated Palm-Up Wrist Curls / Forearm Curls
- Sitting on a bench, hold a barbell using and underhand grip with your hands shoulder width apart.
- Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
- Leaning forward, rest the back of your forearms on your upper thighs and your palms facing up. The back of your wrists should lie on top of your knees. This is the start position.
- Lower the bar past your knees as far as possible by bending your wrists only. Keep your forearms flat on your thighs. Hold for a count of one.
- Now curl the bar upwards, continuing past the start position as far as possible using your wrists only.
- Hold for a count of one while squeezing your forearm.
- Repeat the entire movement for the desired number of repetitions.
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Related Forearms Exercises
Your exercise (placeholder)
Monkey Bars / Climbing Frame
Seated Dumbbell Palm-Down Wrist Curls / Forearm Curls
Seated Palm-Up Wrist Curls / Forearm Curls Exercise Details
Muscles worked
Seated Palm-Up Wrist Curls / Forearm Curls targets forearms. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: barbell / ez-bar and dumbbells.
Similar exercises
Related exercises that work similar muscle groups include Your exercise (placeholder), monkey bars / climbing frame and seated dumbbell palm-down wrist curls / forearm curls. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
